Make a lifestyle change starting today! Taking one day at a time.

I know after losing 100 pounds how hard it is to be strong and stay focused on a lifestyle change. Many thoughts will come at you and you need to learn to filter the ones that say eat more, it’s OK if you start your new lifestyle tomorrow. Learn that it is only with time and strong good habits that in time your lifestyle change will become apart of who you are. Don’t dwell on the past. Its gone and you can’t do anything about the past. Starting today do things different.

Look at it like this weight loss is a JOB!!   I have a plan that will help you.
J – Journal the Food You Eat (this will keep you accountable for the food you eat) This is one of the best tips I give to others. The feed back I get is always good when it comes to using a journal. People start to realize the reasons they eat.

O – Obstacles will Occur Every Day (Don’t give in- look for solutions)

B – Be Patient and Kind to Yourself, (It took time to put this weight on and takes time to get it off.

I have a great plan that will really help all who struggle with emotional eating.
Journal your emotions instead of eating them. Work hard on digging deep and finding out why your turn to food for comfort food.

Eating Plan of action:
1. Make your morning all about fiber with my Spinach Raspberry flaxseed oil shake. My recipe!
2. Afternoon snack: Spoonful of peanut butter. It will kill the sweet tooth and helps with dry skin.

Keep working towards your lifestyle change. Don’t put it off  Start NOW!!

Are you a Food Addict?
What is your relationship with food?
Take the following quiz.
1. Do you eat eat in secret or hide your food?
2. Do you eat even when you are not hungry?
3. Do you crave certain kinds of food?
4. Do you feel guilty about what and how much you eat?
5. Do you spend a large amount of time thinking about what you ate?
6. Do you over eat even to the point you feel sick?
7. Do you turn to food to relieve stress or to deal with unpleasant emotions?
If you answered yes to many of these there is help: Find a Overeaters Anonymous meeting by clicking here

I have been addicted to sugar. For me the only way I can lose and keep weight off is cutting out sugar all together. I have had some e-mails through the years of people in tears because they can’t seem to get off sugar and it’s upsetting their life. Most people over consume refined sugar because the good taste. Many people will choose the palatable foods over the non palatable foods because the rewarding aspects of the ingestion.

The problem is if you are over-consuming so much you can lose control over your eating habits and give up your health. I think sugar is the main culprit to the obesity epidemic in our nation. Getting off sugar is a process. I got headaches the first week and I was exhausted but once your off of it for a few weeks you do feel better. More energy. No sugar hangovers and your body starts to function so much better.

If you choose to go off sugar make sure you are drinking lot’s of water to flush the system. Be patient with yourself as you will be tempted at every angle but if you get through that first week you really will be proud and start feeling really good!!

Here what Dr. OZ has to say about sugar addiction:
Click here

10 outstanding fit tips!

1. Be physically active.
2. Eat protein at every meal.
3. Don’t keep treats in your home. Enjoy them away from home.
4. Drink Drink and Drink more water.
5. Eat 6 small meals a day instead of 3 big ones.
6. Be very choosy when eating a nighttime snack.
7. If stressed use a non-food alternative to cope.
8. Don’t eat after 8pm at night.
9. Eat foods that are in season
10. Find a exercise you enjoy and do it often.

Hope, Faith and Weight Loss!!

Losing 100 pounds was not easy. In fact it was very hard. There is no magic pill for true weight loss. You have to set goals and keep them. My first thought after getting the diagnosis of diabetes is how am I going to get all of this weight off?
I also remember how I felt in my soul. Depressed, no energy, fatigued.

I knew I was going to have to look within and really set some goals that I would have to keep.
I did and as a result I am now 100 pounds lighter.

Setting Goals-
When you are setting goals you really have to start small. I started by logging my food. I did this for a few weeks then I would add another small goal. My 2nd goal was to stop eating past 7pm. After a few weeks I would add another goal then another and so on until my habits really started to take shape and become a part of my life style.

It really is all about your lifestyle. Making small changes to it and learning a new way to have a relationship with food.

Motivation-
You can also join a weight loss club for motivation. I believe that Take Off Pounds Sensibly (TOPS) is the best weight loss club in Idaho. I found it to be so useful for accountability and motivation. I had to show up. I had to weigh in once a week and had to answer to myself but more importantly they keep a record so I had to be accountable to someone else.

Did you know 80% of your success is from what you eat? Exercise is so important but your food plan will be vital to your success.

Exercise-
It is so important for you to keep moving. Exercising whether it is walking, aerobics or a machine is a must. You need to do cardio to burn fat and it is also very good for heart health. You also need to lift weights. The more muscle you have the faster you burn fat. I remember back in the day I would hear at the gym that if you lift to much you will bulk up. To me that is just not true. When you start weight training you start out lifting a low weight and move up as you go along. You are building muscle. Not bulking up.

Believing In Yourself-
You must believe in yourself to succeed. Dig deep and really find out who you are. You can do this and I know you can because I did.

5 Awesome Tips to Better Health!

1. Start Walking- The benefits of walking are numerous! All you need is a little time and a pair of shoes. It can be done anywhere. A good objective is to start mentoring your steps getting a min of 5000 steps a day working up to 10,000 steps a day.

2. Get Your Fiber- Fiber has so many benefits. It’s great for combating constipation. Ways you can get in your fiber is through eating more fruits and vegetables. Try my shake which is very rich in fiber and gives you a great fiber punch in the morning.

3. Exercise with friends- Take a group fitness class. Classes with friends will keep you accountable. If you don’t show up you will be getting a call from a class friend wondering where you are. It works. Give it a try!

4. Eat Fish- Getting in those good fats the omega 3′s can help maintain cardiovascular health.

5. Log your food- I can’t stress this tip enough. Log you food intake. Seeing what you are eating will help you stay accountable. You are less likely to overeat if you see the amount of food you are eating on paper.

Fat Loss Tips!  Ditch that Muffin top!

* Use Spices

Cayenne, Ginger, Garlic, Peppers and even Tabasco sauce can really boost your fat burning up to 25% .  So dress up your food with some spices and enjoy a zip in the flavor.

* Do a pantry clean out

I go into peoples homes and clean out their pantry’s.  I love doing this.  I get rid of the junk and replace it with healthy choices.  I teach people how to read labels so when they go shopping they know what they are buying.  With ridding of the bad food there are less choices of what you can eat and there will be less impulse eating.

* Burn Calories

Everyday you need to do some type of exercise.  Zumba, Kickboxing or doing a  circuit training at the gym is a good way to burn the fat way.  Making exercise as apart of your day will help you see results faster.  Seeing results will help you stick to your weight loss goal.

* Sleep

You must get enough sleep!!  I can’t stress this one enough.  The University of Chicago recently found that a woman’s metabolism rises 40 percent when she gets enough sleep.  You also will find you have more energy to keep up with your day.

There is a magic pill!! 

courtesy of: thedailytweight.com